Category Archives: Vegan

Sweet & Spicy Orange Cauliflower “Chicken”

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In the plant-based world, cauliflower is a great stand-in for Buffalo chicken wings and it really does that job well. It’s also a fantastic alternative to Asian-style chicken stir-fries. I love Orange Chicken and this version does not disappoint. What’s better? No oil (apart from a smidge of sesame oil for flavour, not frying. You may leave it out to be totally oil-free). I think the orange zest knocks it out of the park.

 

Sweet & Spicy Orange Cauliflower "Chicken"

Fresh take on Asian Chicken using cauliflower and fresh orange juice.
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Course Main Course
Cuisine Asian, Chinese

Ingredients
  

For the Batter

  • 1 cup flour (whole wheat, all-purpose or gluten free as preferred)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp salt
  • 1 cup water
  • 2 cup Panko breadcrumbs
  • 1 head cauliflower Medium size

For the Sauce

  • 3 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • 1/4 tsp red pepper flakes If you like it super spicy add 1/2 tsp or more to your taste.
  • 1 cup orange juice, freshly-squeezed if possible
  • 1 tbsp orange zest
  • 1/4 cup rice vinegar
  • 1 tsp sesame oil
  • 1/4 cup brown sugar OR date syrup OR maple syrup
  • 1/4 cup soy sauce OR tamari OR liquid or coconut aminos
  • 2 tbsp corn starch
  • 1/4 cup water

Garnish

  • 1-2 green onions, chopped
  • 1 tsp sesame seeds

Instructions
 

  • Preheat oven to 400 degrees F

Step 1 - Batter the cauliflower florets

  • In a mixing bowl, whisk together flour, garlic and onion powder, then slowly whisk in water to make a smooth batter
  • Rinse cauliflower and break up into florets
  • Option 1 - "Shake and Bake" technique: Pour batter into a plastic produce type of bag . Add cauliflower florets to bag and shake until all are coated with batter. Pour breadcrumbs into second bag, followed by battered florets and shake again until florets are coated in breadcrumbs
  • Option 2 - If you do not like the "shake and bake" technique or prefer not to use plastic, feel free to have batter in one bowl and crumbs in second bowl. Dip cauliflower in batter, shake off excess, then dip in crumbs and shake off excess
  • Lay crumb-coated cauliflower florets on parchment lined baking sheet, making sure they are not touching
  • Bake in preheated oven at 400 degrees for 20-30 minutes, until golden brown and crispy, flipping florets after first 15 minutes

Step 2 - The Sauce

  • While the cauliflower is almost done baking, heat a large stir-fry pan and add all sauce ingredients except the cornstarch and water. Bring to a boil, and cook for a minute or two.
  • Mix the cornstarch and water to combine, and then add to the pan. Stir constantly over medium-high heat until the sauce thickens. This should just take a few minutes.
  • Add baked cauliflower florets to sauce and mix in very well until all florets are coated
  • Serve with brown or white rice, or any other grain you may prefer. Garnish with thinly-sliced green onions and sesame seeds.
  • NB: If you like a LOT of sauce, simply double the sauce recipe.
Keyword Asian, Cauliflower, Oil-free, Vegan

Simple Oil-Free Vegetable Broth / Stock

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Photo by Bluebird Provisions on Unsplash

Vegetable broth is a staple in so many recipes. I have tried using the Tetrapaks or canned versions and to me, they are completely lacking in flavour. The bouillion-cube version is so high in sodium it is almost unpalatable, especially for those who are watching sugar and sodium intake.  

It is really so simple to make a healthy homemade broth. It is such a good way to use up veggies that are soon to “expire” in your fridge, plus you can assuage your guilt about food waste as well! 

I don’t have a tried-and-true recipe because each broth I make is totally different depending on what is in season, what is in my fridge and what is in my garden.  Here are some basics:

My 3-layer system for making the best broth (This IS practically fool proof)

BASE LAYER:  

Aromatics (one or more of the following): Onions, Shallots, Leeks, Garlic, Ginger PLUS carrots, celery. Dice them up. Add enough to cover the bottom of the pot.

Whole spices: pepper, allspice, bay leaf  (For those who have no problem with sodium, you may add some good quality salt here as well. Not too much. Just enough to brighten flavour)

Heat a stock pot or big soup pot to Medium-High. To keep it oil-free, put a few tablespoons of water and add your aromatics. Stir-fry until softened and fragrant. Keep adding 1 tbsp of water whenever things get too dry.

MIDDLE LAYER: 

Add other vegetables, roughly chopped, especially: Greens (kale, spinach or collards), Fennel, Mushrooms (fresh or dried), Parsnips, Tomatoes, Bell Peppers, Broccoli or Cauliflower, Zucchini, Squash, Green Beans, Cabbage (Red or Green), Brussels Sprouts, or any others that you love. (I would not include beets because of the red colour, but you can definitely add this broth to borscht with beets in a separate recipe.)  Any combination of veggies works. You may also add dried herbs at this point: dried oregano, basil, marjoram or dill if you like.

To Prep: Roughly chop.  You don’t have to be precise as you will be straining the stock, so no need for the perfect dice. 

At this point you should also add water – enough to cover all of your veggies, plus an inch or two. I sometimes add 1/2 to 1 cup of Mott’s Low Sodium Garden Cocktail which adds a little something to the flavour.

Bring to a boil, then immediately lower to simmer, for at least one hour. 

TOP LAYER:

Once your veggies are softened, add additional fresh herbs and spices. Fresh oregano, parsley, cilantro, rosemary, sage, dill – whichever ones you love. Also, freshly ground pepper. If you are avoiding salt, herbs are the way to go to infuse big flavour. Herbs should be added at the last possible moment. 

Turn off heat. Let the broth sit for at least one hour (or longer, or in the fridge until the next day). Then pour through colander/seive over another pot. Compost the veggies. The stock is ready to go! You may store it in 1L jars in the fridge for 1-2 weeks, or freeze in freezer-safe ziploc bags for several months. The broth usually is a golden brown colour and has a deep, complex taste that compliments any savoury dish. I use this broth in so many recipes, often replacing water. It adds a ton of flavour!

Curried Buttercup Squash Soup

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Soup is the Song of the Hearth..and the Home.

LOUIS PULLIG De GOUY – the soup book (1949)

Nothing brings me as much comfort as a simmering pot of soup on the stove. As the days get shorter and darker and colder, my yen for salad wanes and I reach for the big pot again and again. 

On the menu today, roasted buttercup squash soup, fragrant with spices from India with a hint of creamy coconut.

Buttercup seems a bit more dense and sweeter than butternut after roasting, ideal for a curried soup. Its brilliant golden-orange flesh not only adds a gorgeous hue but is a great source of vitamins A and C, beta-carotene and fiber. 

So let the wind howl and watch the rain turn into sleet, then snow. This soup will keep you warm and toasty inside. 

Curried Buttercup Squash Soup

This delicious creamy soup strikes a perfect balance between sweet and spicy!
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Prep Time 15 minutes
Cook Time 45 minutes
Course Soup
Cuisine East Asian flavours
Servings 6

Ingredients
  

  • 1 buttercup squash, roasted
  • 1 med onion, diced
  • 2 cloves garlic, minced
  • 1 tsp ginger, minced
  • 1 tbsp curry powder Shan curry powder is one type that works well
  • 1 tsp garam masala
  • 4-5 cups vegetable broth
  • 2 small dried red chili peppers (optional)
  • 1 can coconut milk, light or regular
  • Salt, pepper to taste

Instructions
 

  • Pre heat oven to 400 F
  • Cut 1 buttercup squash in half and scoop out seeds (which are excellent toasted on their own)
  • Roast squash cut-side down on parchment-lined baking sheet until fork-tender (approximately 30-40 minutes)
  • Let cool, then scoop the baked flesh from the skin and set aside (compost skin)
  • In soup pot on medium heat, saute diced onions, garlic and ginger until softened (if avoiding oil, saute in water or broth)
  • Stir in curry powder and garam masala until fragrant (it's quick, don't let it burn)
  • Add 4cups vegetable broth ( or water with low-sodium vegetable boullion powder)
  • Stir in roasted squash - if too thick, add an additional cup of broth or water
  • Add dried chili peppers if including
  • Bring to a boil, then immediately reduce heat to simmer
  • Simmer for 15 minutes
  • Remove chili peppers if using
  • Stir in coconut milk
  • With immersion blender, blend until velvety smooth. If you don't have an immersion blender, puree in small batches in regular or high-speed blender with vented lid.
  • Taste and adjust spices to your liking
  • Serve, garnished with a sprig of cilantro or a few toasted, shelled pumpkin seeds or a light sprinkle of cinnamon
Keyword Autumn, Oil-free, Vegan, Winter

Roasted Delicata Squash Rings

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Autumn is here and we are seeing winter squash and pumpkins in all of their glorious hues of green, yellow and orange. The striped delicata squash is among my favourites.  “Delicata” because its skin is delicate, becoming soft and completely edible after roasting. The seeds are good to eat as well.

With this simple recipe (inspired by Forks Over Knives magazine) I decided to roast and eat some rings plain and some filled with a little bit extra. Creativity comes with the additions. You can rub any spice you like on top of the rings: cumin, paprika, cinnamon, curry powder, chili powder, etc. Once roasted, I would not skip the last step, which is brushing on a little maple syrup because it creates a lovely glaze over your selected spices, whether sweet or savoury. 

Nutritionally speaking, delicata is high in fibre, Vitamins A & C, manganese, potassium and magnesium. 1 cup has about 85 calories.

Fillings can be anything you like to eat:

Savoury:  rice & beans, quinoa with chopped peppers, stuffing, mashed potatoes, succotash, garlicky greens, corn, couscous, mushrooms, the sky is the limit.

Sweet fillings:   diced pears, mango or pineapple salsa, apples, raisins & rice

In this batch, I made a garlicky broccolini mixture (water sauteed onion, garlic, chopped broccolini, topped with a sprinkle of tamari and sesame seeds). The sweet ones were filled with a pear-cranberry compote.

Roasted Delicata Squash Rings

Creamy, rich, versatile squash rings that work as an appetizer, side or main. Eat them plain or fill them up!
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Prep Time 10 minutes
Cook Time 35 minutes
Course Appetizer, Main Course, Side Dish, Snack
Cuisine American

Ingredients
  

  • 1 Delicata Squash
  • Your Favourite Spices Cinnamon, Paprika, Cumin, Curry Powder, etc.
  • Your Favourite Fillings Stuffing, rice-and-beans,succotash, other veggies, fruit salsas or compotes
  • 1 tbsp Maple Syrup

Instructions
 

  • Preheat oven to 425 degrees
  • Scrub the squash clean under running water
  • Cut off a thin slice at each end of the squash
  • Cut the remaining squash into 1-inch rings
  • Remove seeds from each ring with a teaspoon
  • Place rings on a parchment-lined baking sheet
  • Sprinkle desired spice on top of each ring, or leave plain if preferred
  • Place in oven for 15 minutes
  • Turn the slices over, then roast for an additional 15 minutes
  • Remove from oven and turn over one last time, brushing each ring with maple syrup
  • Put back in oven for additional 5 minutes
  • Remove from oven and add any desired fillings
  • Serve and enjoy!

Notes

  • Fillings are optional and you can put in whatever your heart desires.
  • In my rings above, I filled my savoury rings with a broccolini/onion/garlic mixture which I water-sauteed and sprinkled with tamari and sesame seeds
  • The sweet rings were filled with a pear-cranberry compote that I made when I had too many ripe pears
Keyword Autumn, Oil-free, Vegan

 

Peach Blueberry Oats

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Summer means fresh, juicy peaches and blueberries that taste better than at any other time of year. This simple little dish is perfect for breakfast, a snack or even to use as a topping on some sweet “nice cream”. It can be eaten hot, warm or cold. Unlike crisp or cobbler, this dish is oil-free and sugar-free, relying on the natural sweetness and juice from the fruit. If you would like it a little sweeter, you can always drizzle a little maple syrup on top.

 

 

 

 

 

Peach Blueberry Oats

Great for breakfast or dessert!
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Prep Time 10 minutes
Cook Time 40 minutes
Course Breakfast, Dessert, Snack
Servings 4 1/2 cup servings
Calories 195 kcal

Equipment

  • 8 X 8 glass baking dish

Ingredients
  

Ingredients

  • 4+ whole peaches, sliced Slice enough peaches to fully cover bottom of pan
  • 1 dry pint / 551 ml container fresh blueberries
  • 1 cup large flake oats
  • 1/2 - 1 tsp cinnamon
  • 1/2 cup water (optional) If your fruit is not super juicy, pour the water over the fruit and oats before baking

Instructions
 

Instructions

  • Preheat oven to 350 degrees F
  • Wash and slice peaches, cutting away from the stone and spread the slices on bottom of an 8 X 8 glass baking dish
  • Evenly spread blueberries on top of the peaches
  • Evenly sprinkle oats on top of the blueberries
  • Very lightly mix with a fork to incorporate oat layer into the fruit a little bit
  • If your fruit is not the juiciest, add the water
  • Dust with cinnamon
  • Place into preheated oven and bake for 40 minutes
  • Remove from oven and let cool for 1 minute, then use fork to thoroughly mix the baked fruit and oats together, until the oats are moist with fruit juice
  • Serve hot, warm or cold, on its own or as a topping over "nice" cream.
  • Drizzle with maple syrup if you like it sweeter (optional)

Notes

You may also cook this in the microwave on High for approximately 4 to 5 minutes. Stir after cooking.
Keyword Blueberries, Peaches, Summer

Fresh-from-the-Garden Salad with creamy herb dressing (Oil-free, plant-based, vegan)

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Once the backyard veggie garden is planted, half the fun and excitement is waiting for the first harvest. The earliest things that I have seen (besides rhubarb) are many of the returning perennials, like sorrel, chives, mint or other herbs, radishes and different varieties of lettuce. 

Fresh Romaine, Arugula, Mint and Dill minutes after harvest and ready to form the backdrop for the Garden Salad

When the lettuce comes in, there is a window of opportunity to eat it before it bolts to flower and the leaves become bitter. Nothing beats this freshly-picked lettuce and other early crops to make a wonderful summer salad. A nice base is a combination of romaine leaves and spicy arugula, with a bit of chopped mint and a little bit of dill. It’s also fun to mix lettuces: leaf lettuce, boston, romaine and sorrel.

Artfully arrange brightly-coloured additions on top of the greens, such as:

  • Radish slices
  • Green onions or chives
  • Diced cucumber
  • Halved grape or cherry tomatoes
  • Nuts (almonds, walnuts, pecans)
  • Seeds (sunflower or pumpkin)
  • Edible flowers (zucchini blossoms or nasturtiums)
  • Fresh fruit (berries, sliced peaches or nectarines, pears)

Finally, a fresh, creamy oil-free dressing using the herbs from your garden.

Creamy Herb Dressing (Oil-Free)

A bright and delicious dressing or dip using fresh herbs from your garden.
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Prep Time 10 minutes
Course Dressings and Dips, Salad

Equipment

  • High-Speed Blender

Ingredients
  

  • 1 cup raw cashews, soaked for 10 to 15 minutes
  • 3/4 cup chopped fresh herbs (any combination of at least 3 different herbs in 1/4 cup measures - basil, parsley, cilantro, chives, oregano, marjoram, lovage, thyme or mint)
  • 2 or 3 cloves garlic, chopped
  • lemon or lime juice from 1/2 a lemon or lime
  • 1/4 cup water or vegetable broth, drizzled in as required to thin the dressing
  • Salt to taste

Instructions
 

  • Soak raw cashews for 10 or 15 minutes
  • Drain cashews and add to high-speed blender, along with all of the herbs, garlic and lemon juice
  • Blend at high speed until creamy consistency is reached. If dressing is too thick, thin with a little water or vegetable broth
  • Season with salt to taste - not too much salt!
  • Drizzle over arranged salads or use as dip for crudités 
  • Will keep in refrigerator for up to a week

Notes

I would not recommend using rosemary or sage here, as their flavour profile is too strong and would overpower the dressing.

 

Tofu Scramble – Easiest way to mimic scrambled eggs in the plant-based diet

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I was never a huge fan of tofu. Now that I’ve been preparing it in different and more varied recipes, I’ve come to respect its versatility and how it can transform itself from soup to stir-fry to dessert. 1 cup of firm tofu has only 94 calories, a whopping 10 g of protein, 227 mg of calcium, 1.82 mg of iron and only 5 g of fat.

Tofu has the starring role in this dish, the plant-based version of scrambled eggs.  It’s quick. It’s simple. The trick here is to use black Himalayan salt. Kala namak is a kiln-fired rock salt used in South Asia and its sulphurous, pungent-smell stands in quite nicely for eggs.  It’s available on Amazon if you don’t have an international grocer nearby. This is a simple “base” recipe, which may be modified by adding different flavour profiles as outlined below.

Basic Tofu Scramble

Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast
Servings 4
Calories 210 kcal

Ingredients
  

  • 1 tbsp olive oil or vegan butter For oil-free version, sauté in water
  • 1 medium onion, diced
  • 3 large cloves of garlic, minced
  • 1 block extra-firm tofu
  • 2 tbsp nutritional yeast
  • 1 tsp turmeric
  • 3/4 tsp black Himalayan salt (Kala Namak Salt)
  • 1/2 tsp paprika
  • 2 scallions, diced

Instructions
 

  • Heat a large skillet to medium-high
  • Add olive oil or butter to pan (or water by the tablespoon if omitting oil)
  • Start by sautéing onions and garlic until soft and translucent. Don't let the garlic get too brown or it will taste bitter.
  • Crumble the block of tofu into the skillet
  • Sprinkle with nutritional yeast, turmeric, salt and paprika
  • Gently mix the spices into the tofu using a wooden spoon until everything is blended and fragrant, approximately 5 minutes or so
  • Fold in the diced scallions in the last minute of cooking

Variations on a Theme – just add the following ingredients to the basic scramble for a whole new breakfast experience. Experiment! Have fun!

Italian scramble

Add 1 tsp oregano, 10 halved cherry tomatoes, diced small green pepper, 4 sliced mushrooms, sprinkle with freshly chopped basil

Tex-Mex scramble

Add 1 tsp cumin, 1 tsp chili powder, 1/2 tsp coriander, 1 cup black beans, 1 diced red or green pepper, 2 large mushrooms, sliced, 1 finely diced jalapeño pepper. Sprinkle with fresh cilantro –  Serve with a little hot salsa. You can even wrap this into a tortilla for a breakfast burrito

Spanish scramble

Add 1 large cooked potato, diced to skillet with onions and garlic. Add 1 tsp oregano, 1/2 tsp smoked paprika, diced red pepper, 4 sliced mushrooms and a handful of baby spinach leaves. Sprinkle with parsley.

Caribbean scramble

Add 1 cooked sweet potato, diced, 1 cup very thinly-sliced collard greens (matchstick size) to skillet with onions and garlic. Add 1/4 tsp  allspice, 1/4 tsp cinnamon,  dash of hot sauce.

 

In honour of Veganuary, Collard Veggie Wraps

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For those trying out plant-based eating for Veganuary, here’s a quick and easy whole-food plant-based lunch – no tortilla required! Loaded with fibre and phytonutrients to help prevent disease and promote good health.

The trick for healthy eating is to stock up on a variety of fruits and vegetables. When the urge strikes, you open your fridge and feel virtuous and inspired and have enough ingredients to make colourful and healthy meals and snacks.

1) Wash two large collard green leaves, dry and cut off the thickest part of the stem beneath the leafy part. Lay these flat.
2) Smooth about 1 tbsp hummus on the light green portion of each leaf as the base
3) Next layer a little arugula (or spring mix or chopped lettuce) on each leaf
4) Top with your favourite sliced vegetables. Here I’ve used red cabbage, red and orange grape tomatoes, green onion and sliced cucumber. Other options might be bell pepper strips, mushrooms, alfalfa sprouts or bean sprouts or slices of avocado.
5) If you enjoy them, sprinkle some fresh herbs such as parsley, basil or cilantro on top
6) Fold short edges, and roll up the leaves into a wrap. Then cut each roll in half and enjoy!

Note, if you overstuff your collard leaves and can’t roll them, just fold as best you can and eat taco-style…over a plate…with a few napkins handy. They can be messy, but delicious!

Creole Black-Eyed Peas with Collard Greens

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From Texas Caviar to Hoppin’ John, black-eyed peas are the star of the show this time of year . It is said that eating these little beauties on New Year’s Day will bring much prosperity for the year ahead and if you add tomatoes, good health too.  Add collard greens (to represent the almighty dollar) and your financial future is set!

As superstitions go, this isn’t a bad one as black-eyed peas and collard greens are both nutrient-dense foods.

One cup of black-eyed peas has: 160 calories, 8.2 g of fibre, 5.2 g of protein and 263 mcg of folate, 53% of your daily required amount. All that fibre acts like a little toothbrush through the colon – most people don’t get enough.

One cup of cooked collard greens has only 49 calories, 5 g of fibre and 4 g of protein. It is extremely high in Vitamin K, Vitamin A and Vitamin C, plus a host of other nutrients. Collards are from the Brassica family, related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts. These cruciferous veggies have sulfur-containing compounds known as glucosinolates which may reduce cancer risk.

Get all of that goodness inside of you with this spicy Creole-inspired dish. It’s a perfect food any day in January! 

Creole Black-Eyed Peas with Garlicky Collard Greens

A perfect New Year's Day dish, guaranteed to bring you good health and prosperity throughout the year! Black-eyed peas in a spicy tomato broth, served with collard greens lightly sautéed with garlic.
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Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Course Main Course
Cuisine Creole

Ingredients
  

  • 2 onions diced
  • 1 green bell pepper seeded and diced
  • 1 jalapeno pepper seeded and diced
  • 2 stalks celery diced
  • 3-4 cloves garlic minced
  • 2 cups dried black-eyed peas rinsed and soaked overnight (8-10 hours)
  • 6 cups vegetable broth or water
  • 28 oz canned diced tomatoes fire-roasted preferred, but regular are fine
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper or to taste
  • 1/4-1/2 tsp Liquid Smoke
  • 1 tbsp Louisiana-style hot sauce optional

For the Collard Greens

  • 1 bunch collard greens
  • 1 pint cherry or grape tomatoes cut into halves
  • 1/4 cup water or vegetable broth
  • 3 cloves garlic minced
  • 2 tbsp coconut aminos or soy sauce

Instructions
 

  • Heat a 5L/5QT pot to medium-high. Add a little water to the pot and sauté the onions, garlic, and celery until softened. Add the rest of the ingredients except the liquid smoke. Bring to a boil, then reduce heat, cover and simmer for approximately 1.5 hours or until the peas are soft. At that point add the liquid smoke, starting with 1/4 tsp (as it is pretty potent and can destroy the dish if too much is added). Cook an additional few minutes and serve, hot.

For the Collard Greens

  • Remove and discard stems and centre ribs of collard greens. Cut leaves into 1-inch pieces. 
  • Heat 12" skillet to Medium-High
  • Add 1 tbsp of water (or broth, if using) plus the garlic to the pan, stirring for just a few seconds. Add the chopped collards, cherry tomatoes and remaining water to pan, gently sautéing until greens are tender but not mushy . Sprinkle with coconut aminos or soy sauce to taste. Give a final stir and serve with the black-eyed peas over brown rice.

Notes

 
 
Keyword Oil-free, Vegan